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Wednesday, December 5, 2018

Getting in Shape for The Festive Season



If you’re looking to get in shape, most people wait until the new year, though there’s something to be said about getting a head-start and forming the building blocks on which you can then catalyze your growth for the new year.

When you think about how a house is built, it’s often the foundations that take the longest time to put in place, and the same is true when it comes to your fitness.  See, whilst we all want to accomplish significant growth, and of course there are links between things like peptides and muscle growth, but fundamentally, you want to be building bulf from a stable base.

This way, it’s like building a pyramid, in that the first level provides the support and stability for the rest of the structure - for instance, if you want bigger shoulders, it makes sense to first build up the strength of the stabilizing muscles around your rotator cuff.  Otherwise, you’re likely to find yourself overloading the muscle and causing an injury.

With that in mind here are a few ways you can start building the foundation for a stronger you in the New Year, and get in shape for the festive season:

1. DRINK MORE WATER


We all know our bodies are made up of mostly water, yet we often find ourselves in a place where we are dehydrated.  We simply don’t drink enough water.

When you consider that being chronically dehydrated (which is what most people are) puts a huge amount of strain on vital organs, which means you perform much less than you would if you were hydrated.

It often results in a foggy head, an achy body, and a low mood.

When it comes to working out, it’s particularly important you keep hydrated.  For instance, the American College of Sports Medicine recommends that you should drink at least twenty ounces of water in the two hours prior to exercise, throughout your workout, and the one most people forget - after your workout, as this is when the body needs to flush out the lactic acid in your muscles.

2. DEVELOP CORE STRENGTH


When people think of “core strength” they mostly assume it has to do with their abs, yet, core stability isn’t limited to your abs and back - it extends to all joint structures, for instance, if you develop stability around your knee joints and shoulder joints before lifting heavy weights you are safeguarding yourself against injury.

For this reason, taking the time to engage in activities like yoga, pilates and swimming can be deeply beneficial to building a firm core foundation.

3. EXERCISE LITTLE AND OFTEN


Many people are guilty of binge exercising, trying to cram in so much to a workout that they overdo it.  Whilst this can be tempting, it would actually make a lot more sense to do a quick thirty minutes in the morning and a quick thirty minutes in the evening - as this way, your body has time to repair and replenish.  

There’s often no benefit in exercising for hours upon hours, as is evidenced by the effectiveness of high intensity interval training.

Friday, November 30, 2018

How to Get Into a Morning Workout Routine

While we can’t all be energized morning people by default, there just seems to be something about those that get up at the crack of dawn to enjoy a quick jog and the fresh air. To some of us, this is definitely an activity we’d rather steer clear of - while others find the idea quite tempting if they only had that kind of energy early in the morning.


If you belong to the latter group, there are actually a few ways to fool yourself into a steady morning workout routine. It won’t be easy, to begin with, but as long as you stick with it for a couple of weeks, you’ll never want to go back to your former ways.

Here is a handful of ways to feel ready for a delightful workout at 6 AM so that you have time to enjoy yourself and relax when you’re done with work for the day.

#1 Invite your dog along


If you have a dog who loves a brisk walk in the morning, he or she will be your perfect companion for these workouts. No dog will fail in helping you to snap out of your grumpy morning mood and you’ll be able to rely on their happy and energized spirits to feel just a bit more awake.

Plus, it’s going to feel great for your dog to get a good run before you’re off to work. Get up in the morning, put those shoes on and go for a jog with your favorite pet and enjoy a big breakfast before it’s time for work.

You definitely won’t regret it when you’ve been sitting in that office chair for a while - and your dog is probably looking forward to the next morning jog already.

#2 Wake up with coffee


Before everyone started to drink coffee through every hour of the day, athletes were well-aware of its benefits before a good workout. It’s going to be difficult to digest that breakfast in such a short time, seeing that you won’t really be able to sit down and let your body work through it before it’s time for that workout, but you can definitely have a cup of coffee.

It will give you a bit of extra energy and might even make it a bit easier to get up in the morning. Treat yourself to a coffee machine that wakes you up with a nice brew at a set time every morning so that the smell off coffee tempts you out before you’re able to consider ditching that morning run.

#3 Remember to start small


Before you get excited about your new and improved ways, you should keep in mind that pushing yourself too much in the morning is a sure way to fall right out of your workout routine. Don’t commit to an hour-long routine which includes running, lifting weights, and holding a plank position for five minutes when you’ve just woken up - you’re just going to disappoint yourself.

Instead, try to start as small as possible and work towards a longer workout as you get used to jumping straight out of bed and into your exercise shoes. That nice run with your dog is a perfect way to start the day as he or she probably wants to stop a few times to sniff around which gives you time to catch your breath again.

It means that you won’t have to wake up a full hour before you usually get up in the morning and 15 minutes may be all you need for the first couple of sessions. Slowly work towards waking up a bit earlier and see if you’re able to exercise for an hour after a few weeks.

#4 Wake up with water


Hearing the alarm go off in the morning and snoozing for the next half hour is something most people can recognize in themselves. Whatever happened to waking up and actually feeling awake rather than drowsy?

There is, in fact, a way to kickstart your brain and body a bit in the morning without having to go through the seemingly mandatory sleepy, snoozy, grumpy state for the first hour after waking up. Just put a glass of water next to your bed and commit to having a few large sips when that alarm goes off.


You can still stay in bed while enjoying your water, though, just make sure that you empty that glass in order to wake yourself up. Drinking water first thing in the morning is known for boosting your metabolism and thereby kickstarting your brain a bit when you would, normally, still be yawning and struggling to wake up completely.


Plus, a large glass of water when you’ve been sleeping for eight hours is definitely quite welcome and will help to hydrate your body properly before that workout. A well-known bonus tip in terms of water is, of course, to have a glass before bed as well so that your bladder can get you out of bed in the morning.

#5 Enjoy a post-workout breakfast


Sometimes, we need to count on the little things to help us get out of bed in the morning. We all enjoy that post-workout feeling and, from a conditioning point-of-view, the endorphins released when working out is definitely a part of what keeps you going.

Boost this feeling slightly by having a post-workout snack or breakfast you can look forward to after that morning run. Read up on atp science as well, by the way, so that you know about all the products that can help you to reach your workout goals a bit faster - and get the kind of body you’ve been working towards.

When you manage to actually get up as your alarm goes off, head outside in the fresh morning air and look forward to a delicious post-workout meal afterwards, you might find that a morning workout is just what you needed in your life.

Commit to sticking to it for at least a few weeks before you give up so that your mind has time to adjust to this new and healthy lifestyle; when you’re used to it, it’s actually going to be difficult to go to work without having enjoyed a nice run first.

Friday, November 23, 2018

7 Powerful Herbs That Kill Parasites Naturally



Parasites have become a common health culprit today as a major proportion of world population is exposed to contaminated water and food. At the same time, there are several such parasites which make way into human body through dust and mud. The tiny organisms are associated with several digestive diseases, some of which can become serious if left untreated. While prevention is the best measure to protect yourself from parasites, you may have to seek more aggressive treatments to get rid of them if they enter your body.

If you notice symptoms of parasitic infections, immediate action is warranted. A doctor will usually recommend a list of medications to help but besides medications, you can try some herbal remedies for this purpose. There are several benefits of natural treatment and parasite cleansing. Read 13 (+1) Benefits of Natural Parasite Cleansing (and somehockey) to understand them. You can try some easily available herbs that can kill parasites naturally. Here is a list of anti-parasitic herbs.

Black Walnut

This is a type of walnut which is enriched with large amounts of juglone, a cytotoxic compound. Studies have shown that this compound is capable of countering bacteria such as E-coli, S. aureus, Penicillium sp., Bacillus subtilis, etc. Additionally, it can resist the impact of certain types of fungi. Black walnut is also known to have a mild laxative action, which means that it promotes the elimination of wastes and dead microbes from the digestive tract.

Garlic

Garlic is an amazing herb that has been revered for centuries for its medicinal value. It is a natural antimicrobial, making it a potent remedy for unwanted bacteria and parasites in the gut. It has the capacity of killing the harmful parasites, viruses, fungi and bacteria that reside within your body. It also acts as a source of nutrition and promotes good health in more than one ways. The best way to use this herb as an anti-parasitic remedy is to consume a few cloves of fresh garlic everyday or have it as concentrated extract.

Oregano

If you think that oregano can just add great taste to your pizza, there’s much more that it can do. In fact, it is one of the most powerful antimicrobial herbs that are known to the human race. Research has proved its efficacy against a range of parasites, fungi, bacteria and viruses. Oregano essential oil, in particular, has been found to be highly effective against bacteria which otherwise are resistant to conventional medicinal treatments.

Lavender

Next on the list of powerful herbs that are effective for killing parasites which reside in humans is lavender. Though this herb is appreciated for its relaxing aroma, it has lesser known medicinal benefits as it acts as an inhibitor of unwanted bacteria and yeast. Lavender essential oil, which is commonly used for aromatherapy, can be combined with conventional antibiotics to deliver promising results as an anti-parasitic therapy.

Pumpkin Seeds

Pumpkin seeds have emerged as an effective natural remedy to counter roundworm infections in the gastrointestinal tract. Furthermore, they are loaded with B vitamins and zinc, which play a key role in boosting the immune function and preventing infections. Like garlic, these seeds can be consumed whole or in the form of concentrated extracts to avail the best anti-parasitic action.

Grapefruit Seeds

Another type of seed that makes a great natural treatment for killing parasites is grapefruit seeds. These seeds are high in citrus bioflavonoids, which are potent antioxidants and anti-microbial in nature. Several scientific studies have shown that combined with geranium, grapefruit seeds can serve as natural anti-bacterial and anti-fungal to eliminate harmful parasites from the body.

Passion Flower

An herb widely popular for promoting relaxation and relieving anxiety, passion flower is efficacious against parasites as well. It is high in protective nutrients such as phenols, alkaloids and glycoside flavonoids, all of which give the body the ability to fight pathogens and parasites. Additionally, this herb can alleviate the symptoms of insomnia and promote the sense of calmness.

You can connect with an herbal therapist and know more about how one or more of these herbs can be of help in your specific condition. They will diagnose the kind of parasitic infection that you are suffering from and prescribe a remedy accordingly. The best part about using these herbal remedies, is that they are highly effective and yet do not have any side effects that are generally associated with Western medicine. Moreover, they are less expensive as compared to these medicines and can be safely taken for a prolonged period of time.

Thursday, November 22, 2018

Common Swimming Lesson Mistakes and Tips To Avoid Them



If you want to lose weight and follow an active lifestyle, then swimming is an ideal option for beginners. This low impact exercise can work all your muscle groups and help you burn more than 400 calories in an hour!

Additionally, by swimming regularly you can improve your metabolism and tone your muscles for a lean body.

But when you start to swim as a beginner, there are a few mistakes you need to avoid to maintain the technique and do it the right way. In this article, we will share the most common mistakes learners make and tips on how to avoid them.

Mistake #1: Trying To Hold Your Breath

This the first thing that beginners try to underwater is trying to hold your breath. However, it is not your fault because as the first step to learning swimming, we are taught to take a deep breath and hold our faces underwater. But this is wrong because you are depriving your muscles of the oxygen it needs to function.

So before you take your head under water, try to practice breathing deeply through your mouth and exhaling through your nose. While you are at it try to hum to maintain the pace of exhalation. Once you are comfortable with this breathing exercise, try to breathe by keeping your face in the water, exhaling slowly through the nose. Only lift your face when you are naturally out of breath.

Mistake #2: Lift Your Head Out Of The Water To Breathe

Novices think that unless they take their head out of the water, how are they supposed to breathe, right? Wrong. By taking your head out, you push your hips down and ruin your body’s posture that you need to stay afloat. Rather than bringing your head up, you should focus on keeping it down by pinning it to your chin. When you need to breathe, just lift it enough on the same side as your arm to take a breath of air. The trick is to rotate your head in a manner where only your mouth is out the water for breathing and your head remains inside.

Mistake #3: Allowing Your Hips To Sink

While swimming, your goal should be to stay as flat on the water as possible. The lower you dunk your hips the more resistance you will feel while swimming. The position of your body should be parallel to the bottom of the floor and your feet should be just below the water level, not sinking down.

The experts at https://swimminglessonsagency.com.sg/ recommend that you should invest in a good coach who can teach you how to maintain your body posture under water. You can also invest in a snorkel used for swimming to practice breathing on the sides, without pulling your head out.

These are some very common mistakes that beginners face when they learn swimming. You can use these simple tips and your coach’s guidance to overcome these hurdles. 

Friday, November 9, 2018

Protecting Your Joints And Fit Your Clothes


Social pressures can have a lot to do with why we workout. But that’s not good for you as putting your body under stress when you don’t want to is not healthy for your mind. Insecurities can build up that way and sooner or later you might end up physically paying for it in the gym. But what if you are motivated to work out of your own volition but you’re new to it? Following what everyone else is doing at the gym isn’t going to be in your best interest. In fact, there’s an old saying ‘leave your ego at the entrance’ when you enter into a place of exercise. Focus on what you need to achieve the best results. Notice what parts of your body are weaker than the others and adjust to them. This attitude in being specific about your workouts can be used elsewhere such as increasing your comfort level in your clothing choices. When you feel comfortable, you’re more likely to push harder.



Suffering in silence


Weight training is something that is box standard when it comes to working out for guys. We want to put on some muscle mass and the only way to do that is to lift heavy. However, our muscles may be ready and willing but our joints are not. That’s actually why our joints and bones are more likely to feel pain from our workouts than our muscles are during the workout itself. Even if you have good form, you need to give them a helping hand. For example, you should buy wrist wraps to help make sure your hands and forearm align all the time when you are lifting. This helps to keep the proper tension on the muscle you’re hitting on a particular day. The same goes for knee wraps. Leg day is the hardest day, which is why so many people miss it. Give yourself some specific help for your legs but supporting your knees a little more when you squat or leg press.



No more loose ends


Once upon a time, there was a culture in fitness that thought loose-fitting clothes were best. They allowed for more freedom for your body to move and they allowed you to sweat easier. That thinking has since been debunked and now instead, closer-fitting clothes that hug the body such as basketball shooting shirts are worn in sports and in the gym. It turns out that the closer your clothes fit and if they are made from flexible and breathable material, you get all the benefits of better movement and sweating without sacrificing the one for the other. The same goes for gym shirts, that are made from stretchy nylon and hug the physique to stop any loose clothing getting in the way of your reps.

If you’re going to workout, you should pay close attention to your joints because you might be lifting weight that your muscles can stand but your wrists and knees have trouble with. Wraps for both are a good, cheap and effective solution. Clothing should be fitting you snugly, and not flapping around when you workout.